Stages of Jet Lag

Jet lag follows a fairly predictable course as the body clock catches up with local time.

Before and during travel

Sleep loss, dry cabin air and disturbed meals can leave you already tired on arrival.

Day 1 to 2: strongest symptoms

• Tiredness at the wrong times
• Trouble sleeping at night
• Poor appetite and poor focus
• Headache or irritability

Day 3 to 5: gradual shift

The body clock moves roughly 1 to 1.5 hours a day when light, meals and sleep follow local time. Sleep improves and daytime energy returns slowly.

Recovery

• A common estimate is about one day for each time zone crossed
• Eastbound trips can take longer than westbound
• By the end of the first week most people feel normal

Longer-lasting symptoms

If sleep trouble, mood changes or tiredness last beyond 2 to 3 weeks, other causes may be present, such as insomnia, stress, anxiety, depression, thyroid problems or sleep apnoea. See a doctor.

Return trip

You may go through the process again when you return home. Short trips of 2 to 3 days may be best kept on home time when possible.

Ayurvedic view

Ayurveda would say that Vata settles when regular meals, warmth and sleep return. This is a traditional idea.

Key point

Jet lag settles as the body clock adjusts. Following local light, meal and sleep times speeds recovery.

Before your appointment

Note where and when you travelled, how many time zones you crossed, and how long your sleep problems have lasted. List all medicines, melatonin, herbs and supplements you take, and your caffeine and alcohol use. Mention snoring, low mood, anxiety, leg pain or swelling, and any existing conditions such as diabetes or epilepsy. If you are pregnant or travelling with a child, say so. Ask about safe sleep aids and the warning signs that need urgent care. Call 112 for chest pain or severe breathlessness.